WARMUP
3 mins on any machine
TASK 1: GYMNASTICS
A. Superset for 4 rounds
. 6 hollow to arch
. 6 kips on ring
B. Superset for 4 rounds
. Hold 10s on top of rings then 5s eccentric
. 5 Russian pushups
C. EMOM x 8 mins
. 1-5 ring MU / 1-2 ring pull-ups
TASK 2: CONDITIONING
A. 18 min AMRAP
. 12 box jump over
. 10 pushups
. 8 KB swing
Rest 2 mins before part B
B. EMOM x 6 mins
Min 1: 12 box step up with KB
Min 2: 45s plank
Team of 3 A. For Time 30 Sync Burpees over the Bar ( 2 work : 1 Rest ) 30 squats clean 135/95lb 60 HSPU Rest 2-minutes B. For Time 75/50 Cal Assault Bike 75 STOH 135/95lb Rest 2-minutes C. For Time 20
Conditioning : For time Team of 2 Every 15-minutes x 3 Rounds Cash in 2000M Ski Erg 50 40 30 20 10 Sit up 10 8 6 4 2 D-Ball clean Bonus work : A. Seated Box jump 5 sets , 2 reps B. Sled push 3 sets ,
Task 1 : Conditioning Team of 2 Amrap x 30-minutes 50 Alt. DB Snatch 22.5/15KG 40 Lateral hop over the parallette ( each ) 30 chest to bar pull up 200M Run ( Together) 10 BMU Note: . Alternative for
